CrossFit Workouts for Week of 12/17-12/21/18 – CrossFit Fixx
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CrossFit Workouts for Week of 12/17-12/21/18

15
Dec

CrossFit Workouts for Week of 12/17-12/21/18

Monday, Dec 17

**POST WORKOUT**
STRENGTH
Back Squat
3 x 3 @ 75% (moderate-heavy)
3 x 2 @ 80% (heavy)
*Work Quickly…Roughly based on 1RM

WORKOUT
“FRAN-ish”
2 SETS
12-9-6
Thrusters (75/55) Rx+(95/65)
Pull-ups

-Rest 2:00 Between Sets-

COOL DOWN
3:00-5:00 on Bike Slow Recovery

 

Tuesday, Dec 18

WORKOUT
5 ROUNDS FOR TIME
10 Power Clean (115/80) Rx+(155/105)
15 Lateral Burpee Over Bar

FINISHER
POSTERIOR CHAIN PUMP
3-4 Sets
15 Plate Good Mornings
15 Banded Leg Curls
-Rest 1:00-

 

Wednesday, Dec 19

STRENGTH
Strict Press
5 x 5

WORKOUT
AMRAP x 15 MINUTES
15/12 Calorie Row
20 Box Jumps (24″/20″)
25 Slam Balls

 

Thursday, Dec 20

STRENGTH
EMOM x 10 MINUTES
3 Sumo Deadlift
*Double overhand grip, same as you will use in the SDHP

WORKOUT
5 ROUNDS FOR MAX REPS
:30 Sumo Deadlift High Pull (65/45) Rx+(75/55)
-Rest :30-
:30 AbMat (or GHD Sit-ups)
-Rest :30-
:30 Bike
-Rest :30-

COOL DOWN
BANDED STRETCHING — HAMMIES
2:30 Banded Hamstring Stretch

 

Friday, Dec 21

SNATCH COMPLEX
Above the Knee Snatch
Below the Knee Snatch
*Spend 15:00 Building to a quality set

WORKOUT
8 ROUNDS FOR TIME
200m Run
3 Hang Snatch (95/65) Rx+(135/95)

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